Potato Soyabean Ki Sabzi Recipe with step-by-step pictures and a recipe video. Ask any kid, about their favorite vegetable, and almost always, the answer will be “potato”. And as I am always on the lookout to add more and more nutrition to my children’s daily meal, having just potato sabzi, is not enough. Soya chunks and potato sabzi is an urban recipe of a medium spicy gravy side dish or main course item. You can have it with roti or chapatti, both. It is a complete meal, and highly nutritious.
I came to know about soybeans through the red or green carton of “Nutrela”, and as a kid, I used to think that this itself is a vegetable, that’s been imported from some western world. However, the truth is a little different. Soya chunks are made from soybeans of course, after taking out the soy milk, the soybean is “defatted” and the byproduct soy chunks are then made from the soy meal or flour that it has least 50% of soy protein content. The same chunks can also be made from wheat and oats, but the soybean variant is the most popular and economic.
The spongy texture makes it an ideal “vegetarian meat”, thus it is actually called “Textured Vegetable Protein”. And for the same reason, this ingredient caters largely to the Vegan food choices, as many vegans have converted their food preference from that of being a non-vegetarian previously, soya chunks provide them a feeling of comfort. Moreover, soya protein is even more nutritious than meat protein. A meal of about 50gms of soy chunks is a greater source of protein than a meal with meat, eggs, and milk. Not only that, it is rich in amino acids, Vitamin B and Omega 3 fatty acids. To extract the maximum nutrition I will recycle the stock in which I will be boiling the potato and the soy chunks, I would recommend you to do the same, but make sure you have properly washed and peeled the potato.
The curry I am making today can be made with other vegetables also, like cauliflower, diced pumpkin or cabbage. If you like you also add paneer to it. This is a fibrous, protein enriched food, that can be ideal for vegans too if you don’t use the curd. I have added the curd for the purpose of taste, if you want to make vegan, then you may add a paste of cashew nuts.
I have made this in a thick gravy base, as in a typical curry; if you like you can even make it dry by using less amount of water.
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Soya Chunks and Potato Sabji
- 4-5 Potatoes medium sized
- 50 grams soya chunks
- 2 green chilly chopped
- 2 tsp Kasuri methi
- 1 tsp red chilly powder
- 1 tsp coriander powder
- ½ tsp turmeric powder
- ½ tsp garam masala
- ¼ tsp cumin seed
- 2-3 chopped tomato medium sized
- 2 onion medium sized chopped
- 1 tsp grated ginger
- 1 cup curd
- 2 tbsp oil
- ¼ tsp asafoetida
- coriander leaves Finely chopped
- mint leaves Finely chopped
- Wash, peel and cut potatoes into small pieces.
- Put soya chunks in a deep bowl and soak it for 15 minutes in water.
- Take a pan and put chopped potatoes, a glass of water and a little bit of salt, mix it well and cook potatoes till they become soft. To make the cooking fast, cover the lid and cook it on medium flame. It will take around 10-12 minutes.
- Once the potatoes become soft add soya chunks at the end (squeeze the water from soya chunks) and cook it for 2-3 minutes. Cover the lid and keep it aside from flame.
- Take curd in a bowl and add salt to taste, turmeric powder, coriander powder, and ½ tsp red chilly powder. Mix it well. Curd mixture is ready.
- Take a jar put chopped onion, tomato, ginger, green chilly and grind it into a smooth thick paste by adding little water. Onion paste is ready
- Heat oil in a pan; once the oil becomes hot add asafoetida, cumin seed, and cooks till it becomes light brown.
- Now keep the flame low and add curd mixture, mix it well and cook for 2-3 minutes. Add onion paste at this stage to thicken the gravy and cook it on medium flame till the oil being separated from sides.
- Once the masala gets cooked add garam masala, kasuri methi, and remaining ½ tsp of red chilly powder. Cook it on a medium flame for a minute.
- Lastly, add boiled potato and soya chunks with stock water in which potato/ soya was boiled. Mix it well. Adjust the gravy by adding water and bring it to boil.
- Add freshly chopped coriander leaves, chopped mint leaves and mix it well.
- Serve hot with roti, naan, parantha or rice
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